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Strong Support

Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

47
Pro
0
Against

Evidence from Studies

Supporting (1)

47

Community contributions welcome

47

Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis.

Randomized Controlled Trial
Human
2001 Sep

The study gave people creatine powder exactly as described in the claim, and found their muscles stored 13.1% more creatine afterward — which is exactly what the claim says happens.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis.

Score: 47
DOI: 10.1152/jappl.2001.91.3.1041

Similar Assertions

Taking creatine for a week like this doesn’t make you weigh more or gain more muscle in young, healthy men and women.

47
0
90%

Taking creatine for a week doesn’t make your muscles start building protein faster, even if you take a lot of it at first and then less later.

47
0
90%

Taking 21 grams of creatine a day for 5 days can boost the amount of creatine in your muscles by about 30%, but it doesn’t make your muscles build protein faster or break it down slower, whether you’ve eaten or not.

30
0
88%

Taking creatine supplements the way some athletes do—starting with a big dose, then switching to a smaller one—might temporarily boost the sugar stored in your muscles, but that boost fades once you switch to the smaller daily dose.

38
0
88%

Taking 20 grams of creatine powder a day for 5 days can make you gain about 1.2 kg in weight and help your muscles store more energy, at least in people whose bodies respond well to creatine.

44
0
87%